Beautiful and taut arms – that’s what we all dream of. But not only men like to train their upper body – many women are also placing increasing importance on a muscular and beautiful overall appearance and are including sweaty triceps exercises in their training routine. A well-trained upper body not only ensures that we look good in a sleeveless dress, but also helps with other basic strength training exercises such as rows and pull-ups. However, bicep exercises are the best way to get well-shaped arms. The biceps are also essential for many everyday activities and balanced arm muscles can protect us from a number of sports injuries. And the best thing? You don’t need expensive equipment or a gym membership to work out biceps for women. Whether with dumbbells or without equipment – in this article we have put together the best biceps exercises for you at home. So let’s get started!
No matter whether you just want to define your arms or build some muscle mass – there is no avoiding biceps training. And don’t worry – you won’t look too manly. Since we women produce less testosterone, there is no chance we will get muscular like men. So don’t be afraid to lift heavier weights than you are used to! Using small two-pound dumbbells is certainly not going to help you get the sculpted look you crave. And believe it or not, the best bicep workouts for women are not much different from a bicep workout for men.
Why you should include bicep exercises for women in your workout routine?
The biceps is a small muscle that is automatically stimulated and trained in many other strength exercises. It also plays an important role in everyday life and is essential for lifting, pushing and pulling different objects. The biceps is made up of 2 muscles – the short head on the inside and the long head on the outside. Although both heads are always trained in biceps training for women, you can put more stress on one of the two muscles through specific isolated exercises. You probably already know that muscles and increased metabolism are linked. That means – the more muscle mass we have, the more calories our body can burn at rest. It is therefore very important that you train your whole body and not just focus on individual muscle groups.
Biceps workout women for toned and shaped arms
Just like the stomach, legs and buttocks, the arms deserve our full attention! In order to tone the upper body and achieve the best results, it is important to do the biceps workout for women 2 to 3 times a week. Make sure you have a varied program and change the exercises every 6-8 weeks so that really all muscle groups are promoted. Unfortunately, classic push-ups alone are not enough. Select 4 to 5 of the following exercises and do 3 sets of 10-12 repetitions of each exercise. Rest for a maximum of 30 seconds between sets. Choose your weight so that it is still challenging but not hindering your correct form. A set of dumbbells and about 30 minutes of time – that’s all you will need for the following biceps workout at home!
Bicep curls are a basic and extremely helpful exercise for tight arms and should therefore not be missing from any bicep workout for women. Since the execution is quite easy and quick to learn, bicep curls are perfect for beginners.
- Take a dumbbell in each hand and stand with your feet hip-width apart. During the execution, the shoulders must be turned backwards.
- Keep your elbows close to your body and your palms facing forward.
- Exhale deeply and at the same time bend your arms up to your shoulders.
- Then inhale and slowly bring your arms back down.
- When doing this, make sure that your elbows stay in the same place during the exercise and that you only move your forearm.
- Sitting bicep curls are a very effective way to strengthen the upper arm muscles. To do this, you should sit on a chair or the sofa and make sure that your back remains straight. Then lower your arms with the dumbbells straight down and hold them parallel to your thighs. Slowly bend your arm and slowly move it upwards in a controlled manner.
Hammer curls are generally a variation of the bicep curls and are also some of the most effective bicep exercises to do at home. In contrast to the biceps curls, in this exercise the dumbbells are held in a neutral grip, whereby in addition to the biceps, the arm flexors and the upper arm spoke muscles are also trained. And this is how it works:
- Again, you can either stand upright or sit on a chair.
- Bend your arms with the dumbbells slightly and position them close to your body.
- Exhale deeply and bend your forearms up to the maximum. Make sure that the upper arm remains motionless.
- Then inhale and slowly return the dumbbells to the starting position by not extending your arm completely.
Lateral raise is a great way to train all 3 parts of the deltoid at the same time. These are the muscles that extend from the top of the upper arm over the shoulders to the collarbone. So if you want to shape your upper body with a single exercise, then you should definitely include the lateral raise in your home bicep workout for women! And so it goes:
- Stand with your feet hip-width apart, your back straight and your gaze directed forward.
- Now take a dumbbell in each arm and hold it next to your thighs.
- Then exhale deeply and lift both arms upwards at the same time until you are horizontal. Make sure that you do not bend your elbows and that your arms are almost straight.
- Hold for 1 second, inhale and slowly lower your arms down.
Bicep exercises as part of a full body training plan
Squat with biceps curls – As the name suggests, this exercise combines two basic strength exercises so you can work multiple muscle groups at the same time.
- Stand upright with your feet shoulder-width apart and your palms facing in.
- Hold the dumbbells in your hands, keep your back straight, and push your chest forward.
- Exhale and crouch deeply until your thighs are parallel to the floor.
- Perform bicep curls and position your hands on your shoulders. Hold for 10 seconds, lower your arms again and return to the starting position.
Lunge steps with shoulder press are another very effective exercise that is great for a quick 20 minute workout at home. And this is how it is done:
- Stand with your feet hip-width apart with a dumbbell in each hand.
- Take a large step back with your left leg and lower your hips until your right thigh is almost parallel to the floor.
- At the same time push the dumbbells up.
- Lower your arms again and return to the starting position. Repeat on the other leg – this counts as one rep. Do a total of 3 sets of 10 repetitions each.
High plank with bicep curls – Different plank variants are perfect for training the whole body at the same time and high planks with bicep curls would be the ideal addition to your bicep training for women.
- With a dumbbell in each hand, get into the classic high plank position with your arms outstretched and positioned under your shoulders.
- Keep your back straight, tense your stomach and then slowly bend one elbow and bring the dumbbell towards your shoulder.
- Slowly lower again and repeat on the other side. This is a repetition. Do a total of 3 sets of 8 repetitions.
Push-ups with medicine ball or dumbbell – In addition to strengthening the biceps, this exercise also strengthens the back and shoulders.
- Start in the low plank position with your arms positioned just below your shoulders and place your right hand on a medicine ball or dumbbell.
- Do a one-sided push-up and then roll the ball from right to left. Then repeat on the other side to complete one rep.
- Do 3 sets of 8-10 repetitions, making sure your hips are stable and your back is straight as you do this.
Effective bicep exercises without weights
Don’t you have any weights? No problem! A women’s bicep workout can be just as effective without equipment and free weights. Water bottles are one of the best alternatives to replace dumbbells and allow you to perform all of the above exercises. Your own body weight can also serve as a wonderful resistance. Or how about some fitness band exercises? Below we will show you some of the most popular and effective weightless bicep exercises!
- Plank up-downs are a great plank exercise that not only strengthens the back, but also the biceps and shoulders. Start in a high plank position with your back straight. Then lower one arm at a time into the low plank and then return to the high plank position. Do 3 sets of 10 repetitions per side.
- Bicep Curls with Towel – A bit of creativity is required for an effective workout at home and this biceps exercise without weights is the clear proof of that. All you need for this is a medium sized towel! Now put one leg in the towel and grab both ends with your hands. Extend your back and pull the towel upwards by bending your arms upwards. And here’s a little tip – the harder you push with your legs, the more difficult the exercise will be.
- Rowing at the table is ideal for training the biceps, triceps and back at the same time – a real all-rounder! To do this, lie under the table and grasp the edge in the underhand grip, with your fingertips pointing towards your face. Then pull up, hold down for 1-2 seconds and return to the starting position.